Transition Exercises

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Seated Oblique and Lat Stretch
Sit upright with legs extended out to the sides, reach arms overhead and then move torso to one side staying in the frontal plane.
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Adductor Stretch
Seated upright with legs extended out to the sides, reach forward keeping your spine lengthened.
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Seated Adductor Stretch
Sit up with knees out to side and soles of feet touching each other. Keeping a flat back lean forward at the hips.
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Stability Ball Back Extension
With waist on stability ball and feet back on floor, lower and raise the upper body in a controlled manner.
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Rotational Push-Up
Complete standard pushup and then lift one arm rotate body and extend that arm to vertical, return to plank, perform push-up and raise opposite arm.
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Glute Bridge
Lie on floor with knees bent and feet on bosu (or floor). Raise hips so body is straight with shoulders remaining on the floor. Return and repeat.
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Dynamic Birddog
Traditional bird dog exercise, but instead of coming back to starting position, continue to bring knee and elbow toward one another, touch and extend back to extended position.
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Birddog
While face down on hands and knees, lift one arm forward while at the same time extending the opposite leg rearward. Come back to kneeling position and repeat with opposite limbs.
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Side Plank with Torso Rotation
Starting from side plank position, take arm on top and rotate under body and return.
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Straight Leg Side Plank
Lie on your side with legs extended and stacked, supporting upper body on elbow directly below shoulder. Lift hip off floor so body is in straight line. For easier version, bend knees and keep knees on floor.

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Transition Exercises

Topics

Seated Oblique and Lat Stretch

Adductor Stretch

Seated Adductor Stretch

Stability Ball Back Extension

Rotational Push-Up

Glute Bridge

Dynamic Birddog

Birddog

Side Plank with Torso Rotation

Straight Leg Side Plank